| Warm Up |
| 12 minutes: – 20s Bike- 6 pt. Knee rotations Forward and back x 10R/10L – cossack squats x 8 – Weighted raise to pull apart x 10 – Sprawl to broad jump x 6 |
| Strength |
| 20 minutes for this section: 1) 3 min max distance bike + Rest 1 min + 3 min max distance bike Remaining time: 2 rounds of each alt. 2) Alt. SA KB Swings x 10 + slider sprinter x 10/10 + pull ups x 6-8 3) Wall walks x 3 (feet on box hold x 20s) + Dual DB Walking lunges x 16 (light/mod) |
| Work |
| W/a partner complete in this order: 50 Burpees 50 push ups 50 Squat jumps 50 calorie ski 50 Slamball slams 50 barbell jump overs (over and back = 1) 50 Hang power cleans |
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